Do You Count Spices for Calories? The Complete Guide

November 27, 2025 •

3 min read

Most pure, dried spices contain fewer than 10 calories per teaspoon, making their caloric impact nearly negligible for most people on a typical diet. However, the real question is, "Do you count spices for calories?" The answer depends on your specific goals and what's actually in your spice jar.

Quick Summary

Calories from pure spices are typically too low to track for weight loss, but it is wise to count calories from seasoning blends that include fillers like sugar or flour.

Key Points

Negligible Calories: The calories in pure, ground spices are generally too low to impact your overall diet, especially since they are used in such small amounts.
Watch Out for Blends: Pre-made spice blends and seasoning packets often contain hidden calories from added sugar, flour, and oil. Always check the label.
Seeds vs. Leaves: Spices derived from seeds (like poppy seeds and nutmeg) are naturally higher in calories and fat than leafy herbs (like oregano and parsley).
Focus on Flavor: Use pure spices and herbs freely to enhance the flavor of meals without significantly increasing the calorie count.
Consider the 'Why': Only meticulously count calories from spices if you are on a very strict diet or are a competitive athlete where every calorie matters.
Health Benefits Abound: Many spices offer powerful health benefits, such as fighting inflammation, boosting metabolism, and providing antioxidants.
Practical Tracking: For accurate tracking of a recipe, weigh out all ingredients, including any significant amounts of spice blends.

The Caloric Truth About Spices

When we consider counting calories, the minuscule amounts found in most pure spices often go overlooked, and for good reason. A teaspoon of dried parsley has only about 1 calorie, and dried oregano contains just 2 calories. This is because spices are derived from various plant parts like leaves, bark, and seeds, which are primarily composed of carbs, protein, and fat—all of which contain calories. However, their high flavor concentration means we only need a tiny pinch to season a meal, rendering the caloric contribution insignificant in the grand scheme of a daily diet.

Why Pure Spices Don't Usually Matter

For the average person managing their weight, tracking pure spices is an unnecessary level of detail that could lead to disordered eating habits. The energy they provide is so minimal that it will not affect your progress. Instead, focusing on major calorie sources like fats, proteins, and carbohydrates from main ingredients is a more practical and sustainable approach to weight management. Spices serve as a valuable tool for adding flavor to food without significantly raising the calorie count, which can help make a healthy diet more enjoyable and easier to stick with over the long term.

The Sneaky Culprits: What You Should Count

While individual, pure spices are generally fine, the situation changes with pre-made spice blends. Many commercial seasoning mixes contain added ingredients to improve texture, longevity, or flavor balance. These fillers can quickly turn a low-calorie addition into a more significant source of energy. Here's what to look out for:

Anti-caking agents: Although low in calories, these processed additions are unnecessary.
Sugar or corn syrup solids: Often found in barbecue rubs and taco seasonings, these add unnecessary calories and sweetness.
Maltodextrin and starches: Used as fillers, these contribute simple carbohydrates and calories.
Vegetable oils: Used to help bind dry mixes, oils significantly increase the calorie density.
Higher-calorie seeds: Spices like poppy seeds and nutmeg are naturally higher in fat and therefore contain more calories per teaspoon than leafy herbs.

Reading the nutrition label on any spice blend is crucial. If you see sugar, flour, or oil listed, it's wise to consider their caloric impact, especially if you use large quantities.

Comparison Table: Pure Spices vs. Blends


Item	Portion	Calories	Notes
Dried Parsley	1 tsp	~1	Virtually calorie-free.
Dried Basil	1 tsp	~2	Extremely low-calorie leaf.
Ground Cinnamon	1 tsp	~6	Aromatic and flavorful with minimal calories.
Ground Cumin	1 tsp	~8	Earthy flavor, still very low-calorie.
Ground Nutmeg	1 tsp	~12	A seed-based spice with slightly more calories.
Taco Seasoning Blend	2 tbsp	~18-30	Contains additives like sugar, flour, or oil.
Poppy Seeds	1 tsp	~15	Seed-based, relatively higher in fat and calories.

Beyond the Calorie Count: Spices for Health

Focusing on the minor calories in spices misses their immense health benefits. Many spices contain potent compounds that can positively impact your body. Here are a few examples:

Cayenne Pepper: Contains capsaicin, which can temporarily boost your metabolism and increase fat burning.
Cinnamon: May help regulate blood sugar levels, which can prevent energy crashes and curb cravings.
Turmeric: The active compound curcumin has powerful anti-inflammatory and antioxidant effects.
Black Pepper: Piperine in black pepper can enhance the absorption of other nutrients, like the curcumin in turmeric, by a remarkable amount.
Ginger: Known for its ability to aid digestion and reduce nausea.

Incorporating these powerful ingredients into your cooking is a fantastic way to boost the nutritional value of your meals without adding significant calories. They add flavor and excitement, helping you maintain a healthy and satisfying diet.

A Practical Approach to Spice Calories

For most home cooks and individuals on a typical weight-loss or weight-management plan, the calorie count from pure spices is not worth tracking. The calories are negligible and the health benefits are substantial. Spend your tracking energy on major caloric components like proteins, fats, carbs, and condiments. However, if you are a professional athlete or following an extremely strict diet, or if you use significant quantities of pre-mixed seasoning blends, it may be prudent to check the nutritional information. By understanding the distinction between pure spices and packaged blends, you can flavor your food richly and healthily without unnecessary dietary stress. It's about smart choices, not excessive counting. Mayo Clinic Guide to Calorie Counting

Frequently Asked Questions

Yes, all organic spices and herbs contain some calories, as they are derived from plants. However, the amount is often so small per typical serving that it's considered negligible for most dietary purposes.

You should consider counting calories from spices if you are using pre-made spice blends with added fillers like sugar, flour, or oil, or if you are following an extremely strict calorie-counting regimen for a specific purpose.

The calories vary by spice. A teaspoon of cinnamon has about 6 calories, cumin has 8, and garlic powder has around 10. The calorie count is highest for seed-based spices and lowest for dried herbs.

Yes, indirectly. Spices can boost metabolism, reduce appetite, and make healthy food more palatable, which can help support a weight-loss journey. For example, cayenne pepper contains capsaicin, which can increase metabolic rate.

No, fresh herbs contain calories, but even fewer than dried spices. For example, five sprigs of fresh dill weed contain less than one calorie. They are virtually calorie-free in standard serving sizes.

Salt and flavor enhancers like monosodium glutamate (MSG) have no calories. However, excessive sodium can cause water retention and is unhealthy, so use them in moderation.

For optimal health and to avoid hidden calories, it is always better to use pure spices. This gives you control over the ingredients and prevents unwanted additives like sugar and oils that are common in commercial blends.